CrossFit Evergreen – CrossFit
Warm-up
After initial warm up, coach plays Drowning Pool’s “Let the bodies hit the floor” song
Start in a front plank, every time you hear “Let the bodies hit the floor” chest goes to the floor (push-up) and back up.
Rest in the front plank position
Some of these lines come very quickly and close to each other, be ready to move!
Rolling Dice for Beach Gainz (AMRAP – Reps)
As a class team, with a 20 minute time cap, complete as many reps as possible of:
#2 -calories on ski erg
#3 – db kickbacks
#4 – 2 handed db overhead extension
#5 – db pullover
#6 – bench press
#7 – Bulgarian split squats (each leg)
#8 – reverse grip bench press
#9 – plate raises (to eye level)
#10 – weighted arm circles (same # forward and back)
#11- db flyes
#12 – arms only calories on bike
– roll two sets of dice, one set gives reps, the other set provides the exercies
– designate one person to keep track of the reps performed by the class, that number becomes the score
-pick the appropriate weights for yourself